Low Carb Tabbouleh (Tabouli) Salad. 4g net carbs per serving.
Tabbouleh is a classic finely chopped salad from the Middle East, traditionally served as part of a meze. Over time it travelled across the Mediterranean and became popular in many cuisines around the world.
Traditional tabbouleh relies on bulgur wheat as its base. To make a low‑carb, keto‑friendly version without bulgur, I replaced the grain with hemp seed hearts — a neutral, grainy ingredient that keeps the texture and boosts nutrition.
I must admit it took some experimentation, but hemp seed hearts work very well as a bulgur substitute. They are low in carbohydrates, mild in flavor, and add healthy fats and protein, making this salad a clean, nutrient-dense option.
How to Make Low Carb Tabbouleh (Tabouli) Salad
Hemp seed hearts are my chosen substitute for bulgur. They provide a grain-like mouthfeel without the carbs and contribute valuable omega fatty acids, vitamins, minerals and plant protein.
Beyond the bulgur swap, tabbouleh is essentially a herb-and-vegetable salad. Because it uses lemon juice, fresh mint and parsley, there are some natural carbs from the vegetables and citrus, but the overall carbohydrate count stays low thanks to the hemp seeds and leafy greens. Extra virgin olive oil supplies healthy fats to round out the dish.
Be sure to use hulled hemp seeds (hearts). The unhulled seeds are tougher and less pleasant in a finely textured salad.
While you won’t get the exact crunch or chew of bulgur, hemp seed hearts give a pleasant, slightly nutty texture that complements the fresh herbs and vegetables. Any low‑carb replacement is a compromise, but this version keeps the bright, herb-forward spirit of tabbouleh.
I also add a small amount of shredded lettuce to this recipe to increase volume and provide a refreshing crunch without adding many carbs. The rest of the ingredients are traditional: cherry tomatoes, cucumber, flat-leaf parsley and fresh mint, all finely chopped and tossed with lemon juice, olive oil and seasoning. I prefer to omit raw onion, which can overpower the herbs in this delicate salad.
This low carb tabbouleh pairs beautifully with grilled meats, low‑carb falafel, or as part of a larger meze selection. It’s quick to make, refreshing, and stores well in the refrigerator for a day or two.
Enjoy!
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- 250 g cherry or baby plum tomatoes, quartered
- 50 g gem or romaine lettuce, shredded
- 200 g cucumber, peeled and diced
- 20 g fresh parsley leaves, finely chopped
- 15 g fresh mint leaves, finely chopped
- 100 g hemp seed hearts (hulled)
- 30 ml lemon juice (about 1 large lemon)
- 30 g extra virgin olive oil
- Fine Himalayan pink salt, to taste
- Ground white pepper, to taste
- Cut the tomatoes into quarters. Peel and slice the cucumber lengthwise, then dice into small cubes. Shred the lettuce and finely chop the parsley and mint.
- Combine all chopped vegetables in a mixing bowl. Add the hemp seed hearts, lemon juice, olive oil, salt and white pepper.
- Toss everything together until evenly coated. Let the salad rest for about 5 minutes to allow the flavors to meld, then serve.
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